06/07/2026
💥Monday starts off with our push press strength cycle. Our goal today is to build up to a true heavy single on the push press over 8 sets. Then we’ll move onto a 6 round workout with moderately heavy hang power cleans paired with wall walks.
💥Tuesday won’t leave your legs too wobbly–starting off with some wave loading back squats starting at 75% building to 88% then backing off to 80%. Afterwards, we'll finish up with a 15:00 AMRAP of back rack lunges, AbMat sit-ups and box jumps.
💥Wednesday begins with an upper body pulling focus, the chin-up. Here we’ll push for max reps over 5 sets while maintaining some reps in reserve. Then the metcon pairs rowing with renegade rows over 8 intervals.
💥Thursday, a longer metcon includes two 10 minute AMRAPS. The first pairs double unders with deadlifts. Then after a 2 minute rest we’ll begin the second AMRAP which pairs kettlebell goblet stepovers with bike calories.
💥Friday builds on Monday's baseline test–we’ll take 80% from that one rep push press and complete 6 sets of 3 reps. Then we’ll complete a challenging shoulder and midline combo of overhead squats with toes to bar in a 21-15-9 style WOD.
💥Saturday is a full body chipper style workout. In this team session athletes will become very familiar with their DB today, working through sn**ches, burpees and plank drag throughs between each run segment.
“He who strongly desired to rise up will think of a way to build a ladder.”— Japanese Proverb
